Back sleeping may not be the most popular sleeping position, but it offers many distinct advantages, including better spine alignment and reduced neck pain. Selecting an ideal pillow and firm mattress are essential when selecting back sleeping as a position for restful restful restful sleep.
Experts often suggest medium-loft pillows for back sleepers as they maintain neutral spinal alignment of head and neck. You can experiment with various combinations of fill materials including shredded foam, latex, down or down alternatives for optimal results.
Support
Choosing a pillow that provides neck and spine alignment is especially crucial for back sleepers, but it comes down to personal choice. Although there’s no scientific proof that certain pillows work better for specific positions than others; what matters most for most back sleepers is having one that keeps their head and neck in a neutral position.
Pillow loft and firmness also play an important role in back sleeping comfort, with pillows with low to medium loft ideal as they maintain the natural curve of your neck without overarching it and leading to soreness or stiffness.
Memory foam pillow options tend to be ideal for most back sleepers due to its conforming nature. They are quiet and don’t trap heat like some other materials can, though memory foam does give off off-gasses occasionally.
If you enjoy the feel of memory foam but are concerned about off-gassing, latex pillows could be an ideal alternative. Available both in shredded and block form depending on size and personal preferences, latex offers durable support that molds easily around neck contours for superior neck comfort and support. Latex also makes an ideal option for people who tend to switch sleeping positions during the night.
Comfort
Back sleeping is generally considered the healthiest sleeping position because it keeps your spine aligned, potentially helping reduce pain caused by conditions like herniated discs and neck and back strain. Furthermore, switching from side or stomach sleeping can feel intimidating at first; but using the appropriate pillow can make transitioning much simpler.
Experts agree that for back sleepers, a medium-loft pillow is ideal. Too much height could tilt their heads forward while foam or contour designs that conform to your shape while maintaining spinal alignment will provide maximum comfort to help ensure restful slumber.
Pillow comfort can vary considerably between individuals. Therefore, many brands provide at-home trials, giving users the chance to try the pillow for several weeks to determine whether or not it fits.
One excellent choice is the Tempur Cloud Luxe, featuring a medium-firm construction that’s tailored to conform to your head and neck to ease pressure on shoulders and neck while sleeping. Plus, its built-in cooling material helps you remain cool throughout the night! Alternatively, consider Bearaby Cuddling which provides similar support while using smaller pillow size under knees or thighs to alleviate strain on lumbar spine.
Alignment
Back sleepers require pillows with low to medium loft that help promote spinal alignment, while firm materials may help keep their neck in an ideal position.
A multifunctional roll or bolster pillow, which usually resembles the shape of a long cylindrical or half moon, offers extra support to the neck and spine while helping them remain aligned. You can fill these pillows with any standard fill material.
Though back sleeping is ideal for spinal alignment, it may not be comfortable for everyone. Back sleeping may lead to tension headaches or numbness in arms and hands; additionally, facial tissue may feel compressed against a pillow, leading to fine lines and wrinkles as well as tongue falling back against teeth causing snoring.
Many of these issues can be rectified with the appropriate pillows and some practice. Most people can learn to sleep on their back, though muscle training may take time. Finding a position that feels comfortable allows you to fall asleep more easily; using pillows that help maintain the natural curve of the spine may reduce pain, ease discomfort and help prevent injury; it is also recommended placing a small pillow between knees to relieve pressure and keep alignment consistent.
Materials
Material selection plays an integral role in how a pillow feels and responds to pressure, with medium-firm pillows preferred by back sleepers in general. Support typically comes from the combination of loft, firmness level and fill material such as memory foam/latex, down/down alternative and molded foam; mixing these fill types for an individualized experience is also popular.
Back sleepers’ ideal pillow loft varies depending on their individual comfort needs, with experts generally suggesting lofts between three and five inches as optimal. Most back sleepers find a medium loft suitable for them but this shouldn’t be taken as gospel.
Pillows come in all sizes and shapes, from thin and tiny to fluffy and large. While some pillows may be designed specifically to support specific sleeping positions – like side or stomach sleeping positions – our top pick for back sleepers from Coop Home Goods features customizable gel-infused memory foam that’s CertiPUR-US certified, providing just the right amount of give for a back sleeping experience. Its intentionally overstuffed design also lets users customize loft levels. A bamboo-blend cover wicks away sweat to help keep temperatures down while keeping things cool – an important aspect for back sleepers looking at trying to avoid heat retention!
